18 mar 2018

MER 21.03.18

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Modificato il: 19 mar 2018

 

PAUSE FRONT SQUAT

On the Minute x 10 1 Pausing Front Squat Building to a Moderate Today, not a Max.

3-Second Pause in the Bottom.

All repetitions are taken from the rack. The purpose here is to confirm positioning as we check-in at the bottom of the squat. As we hold for three seconds in the bottom, stay active. Continually fight to gain a better position, for once we relax even the slightest, we are in a sub-optimal place. Constantly work to improve during these three seconds before standing to finish the repetition.

Set #1 – 40% of 1RM Front Squat

Set #2 – 45% of 1RM Front Squat

Set #3 – 50% of 1RM Front Squat

Set #4 – 55% of 1RM Front Squat

Set #5 – 60% of 1RM Front Squat

Set #6 – 63% of 1RM Front Squat

Set #7 – 66% of 1RM Front Squat

Set #8 – 69% of 1RM Front Squat

Set #9 – 72% of 1RM Front SquaT

Set #10 – 75% of 1RM Front Squat

CONDITIONING

Alternating EMOM x 16 (4 Rounds): A) 10/7 Calorie Assault Bike B) 8 Pistol Squat + 10 Power Snatch@35/25kg

C) 10/7 Calorie Assault Bike D) 10 CTB Pull-Ups

SHOULDER RECOVERY

CrossOver Symmetry Recovery Protocol

I post più recenti
  • Session A FRONT SQUAT A. FIND 1RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 1RM STRENGTH B1. DEFICIT DEADLIFT FIND 5 MAV B2. DEFICIT DEADLIFT 2X5@90%A2 C1. ROMANIAN DL 31X1 6 reps x 4 set - 90” rest C2. Banded Knee Curl(prone) 20x1 6-8 rep x 3 set - 1’ rest Session B CONDITIONING D. FRIDAY - "GUN SHOW"  “Gun Show” For Time with a 20:00 Cap: 50 Barbell-Facing Burpees 50 Sumo Deadlift High Pulls (115/80) 35 Burpee Box Jumps (24′′/20′′) 35 Dumbbell Power Cleans (50’s/35’s) 20 Burpee Box Jump Overs (24′′/20′′) 20 Bar Muscle-Ups  If we reach the 20:00 time cap, add :01 for each repetition not completed. #ONESESSIONTOWIN A-C1-C2-D.
  • Session A 1CLEAN + 1F.SQUAT + 1JERK A1. FIND 1RM Back off A2. EMOM 10’ 2CLEAN + 1F.SQUAT + 1JERK@70% FRONT SQUAT B. FIND 2RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 3RM ACCESSORY C1. Dumbbell Bench Press (Supine Grip) 22x0 6-8 rep x 3 set - 1’ rest C2. Chest Supported dumbbell prone Row 2011 6-8 Arm x 3 set - 1’ rest C3. Ring Pushup 30-60” unbroken x 2 set - 30’’ rest C4. Ring Row Arch 2020 6-8 Arm x 2 set - 1’ rest Session B CONDITIONING D. ”POWER TRIP" AMRAP 15: 15 Hang Clean (60/43kg) 30 Wallballs (20/14) *Females to a 9′ Target 60 Double-Unders #ONESESSIONTOWIN A1-B-C2-C3-D. IMG_WOD_VEN
  • Open 18.5 AMRAP 7: 3 Thrusters (100/65), 3 CTB Pull-Ups 6 Thrusters (100/65), 6 CTB Pull-Ups 9 Thrusters (100/65), 9 CTB Pull-Ups Continue to add (3) repetitions per round until the 7:00 time cap is reached.

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